As the name implies, LISS involves slower aerobic activity done for an extended period of time, such as walking, jogging, or cycling at a comfortable pace. Think of LISS workouts as the opposite of high-intensity interval training (HIIT) workouts that call for pushing as hard as you possibly can for brief bursts of time, explains Peter Katzmarzyk, PhD, an associate executive director for population and public health sciences at the Pennington Biomedical Research Center in Baton Rouge, Louisiana, who researches physical activity and obesity. “Simply put, you can think of LISS exercise as what public health professionals have been promoting for decades — exercise that is aerobic in nature — such as walking, cycling, and swimming,” he says. It’s synonymous with moderate-intensity aerobic activity, he says. Keep in mind that fitness level affects what types of activity you can or can’t do without raising your heart rate above a certain threshold. For people with lower fitness levels, slow jogging might raise heart rate well above the threshold for LISS exercise; for fitter people, however, jogging might raise the heart rate to the LISS exercise target.
If you’re just starting out, aim to spend 20 to 30 minutes on a LISS workout, says Robert Ross, PhD, a professor in the School of Kinesiology and Health Studies at Queen’s University in Kingston, Ontario, whose research focuses on lifestyle and exercise interventions to help with obesity. But as you build endurance, your ultimate goal with these workouts should be longer sessions that last up to 60 minutes several days a week, Dr. Ross says.
It’s usually easier for beginners to get into, and has a lower impact on the body.Post-workout recovery is usually quicker.It helps build endurance for longer workouts.It can help people achieve and maintain a healthy weight.
RELATED: All the Ways Exercise Boosts Your Health To get the most weight loss benefit with LISS, however, you’ll want to mix in some strength training to build muscle and also pay attention to what you eat, Liberman says. “Using it as an easy way to get started with getting in shape or incorporating it to be part of an integrated training and nutrition strategy is great,” Liberman says. RELATED: The Factors That Can Affect How Many Calories You Burn While there is some risk of overuse injuries with LISS, especially if you do the same type of activity all the time, the risks of being inactive are far greater, Ross says. Lack of time would be the main reason to consider HIIT instead of LISS workouts, Ross adds. It can take two or three times longer with LISS activity to burn as many calories as in a HIIT workout. RELATED: How to Start Working Out and Actually Stick With It For people who love being outdoors, activities like hiking or paddleboarding might fit the bill. For others, doing things around the house like gardening, yard work, or shoveling snow can also count as LISS activities, Liberman says.
Walking two miles in 30 minutesBiking four miles in 15 minutesGoing up and down stairs for 15 minutesFast dancing for 30 minutesDoing water aerobics for 30 minutesSwimming laps for 20 minutesGardening for 30 minutesWheeling yourself in a wheelchair for 30 minutesShooting baskets for 30 minutesJumping rope for 15 minutes
Whether you’re completely new to exercise or looking to add LISS into the mix of your existing workout habits, it’s good to start with a shorter workout, around 30 minutes, and gradually build up to longer 60 minute sessions, Ross says. If all your workouts are LISS or other forms of moderate-intensity exercise, you should ultimately aim for 30- to 60-minute workouts most days of the week. Ryan Yurista offers the following tips for getting started:
Start slow and build intensity gradually.Pick something you already enjoy doing — just pay attention to the duration and pace.Don’t stress if you feel out of shape — building aerobic fitness is one goal of LISS.Remember the “talk test.” You should be able to talk to a workout buddy, and if you can’t then you’re going too fast.Listen to your body (that means ease up if and when you need to).
Sample LISS Workouts to Try
Here are some sample LISS workouts to try, according to Yurista:
Walking or “rucking” Walk for 30 to 60 minutes. Once you’ve got this down, try “rucking.” That’s walking with a weighted backpack. You can start with a pack weighted with around 20 pounds.Walking or rucking LISS intervals Try going a little faster for one minute, then a little slower for two minutes, for 10 rounds. You can use intervals with LISS if you work at 50 to 65 percent of your maximum target heart rate the whole time instead of pushing yourself to the max like you would with HIIT.Outside carry Grab a heavy object, head out the door, and carry it one lap around your house. Rest as needed, repeating for 5 to 10 rounds.
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What exercises qualify as LISS?
Can LISS burn fat?
Which is better: LISS or HIIT?
Can you do LISS cardio at home?
What is the ideal heart rate for LISS?
To get the most out of LISS workouts, you’ll need to make sure you’re consistently working at 50 to 65 percent of your maximum target heart rate. This target heart rate primer from the CDC talks you through two ways to estimate your target heart rate, either by doing some math or taking your pulse. St. Luke’s Health We love this blog post because it offers a simple rundown of what LISS is, why it’s worth considering, and how to get started. Fitness Disrupted With Tom Holland This podcast episode talks you through why and how you might want to work LISS or HIIT into your exercise regimen. Tom Holland, CSCS, is the founder of the fitness consulting company TeamHolland LLC and a former elite marathoner, ultramarathoner, and triathlete.
